Body Sculpture - BS1370 Stepper

I was wondering this morning on what I was going to bring back from the UK - any exercise machine, small,a portable one that I can fit in to my suitcase, for me to do at least during night time after work or in the morning before having my shower. I found this one ladies, which I think this is absolutely an ideal one for me.

Key Features:

* Mini twist stepper with medial lateral motion adds extra use to this stepper
* Helps to trim inner thighs and tone outer thighs and buttocks further
* Latex cords allow simultaneous upper body workout
* Adjustable step height allows workout intensity to be altered
* Computer monitors: Time, count, strides per minute, calories and a scan function.
* Non slip footplates for easy use
* Twisting motion for core muscles/abdominals
* Weight: 11kg
* Maximum user weight: 100kg
* Dimensions: 40cm x 45cm x 22 cm

It says, stepping is one of the most effective cardiovascular workouts around that raises your heart rate, improves stamina and helps tone muscles in problem areas such as the buttocks and thighs. It comes with a five-function computer monitor that shows time, stride per minute, calories burned, step count and scan function.

Please check the link above to read the whole specs...

Broccoli 'could help fight cancer'

This is what I saw when I first opened my email today on yahoo!! I didn't know that BROCCOLI could help fight cancer. WOW, amazing. Please read the whole article about it. I tell you what, I never used to eat Broccoli, I tried it when I visited my in-laws in the UK. My mother in-law cooked one day for us, she asked me "do you eat this"? Broccoli she meant, I said straight away NO, but have you tried this she replied back, I said no "I haven't" because I don't eat and I don't like vegetables. So she said to me back, how did you know that you don't like it while you haven't it yet? I said, yea okay I will just try a bit. Then I had some, "I LIKED IT"... and what a coincidence to have read this article!


Broccoli may combat prostate cancer by altering the activity levels of genes involved in tumour growth, a ground-breaking study has shown.

Scientists made the discovery after adding either peas or broccoli to the normal diets of two groups of men for a year.

During the study tissue samples were removed from the men's prostate glands and analysed using "gene chip" technology to gauge the activity of thousands of genes. The results showed that a broccoli-rich diet produced changes in gene activity, or expression, that were likely to prevent or hinder cancer growth and inflammation in the prostate.

In particular, biological signalling pathways involving two growth factors, TGF beta 1 and EGF, as well as the hormone insulin, were altered.

Growth factors are proteins that typically stimulate cell division or development, and often play a role in cancer. TGF beta 1, EGF and insulin signalling have all been implicated in prostate and other cancers.

Messenger RNA - the molecule that carries genetic instructions to protein-making machinery in the cell - was also affected by eating broccoli, the scientists found. The implications of this are still being investigated.

Before the study it was already known that eating as little as one portion of broccoli every week can reduce the risk of prostate cancer, and lessen the chances of confined cancer becoming more aggressive.

However scientists have been unable to explain with any certainty how the process works. Animal and laboratory experiments have suggested possible mechanisms but involved doses of broccoli extract far in excess of what would be consumed in real life.

The new study is said to be the first in which gene expression in a target tissue has been studied after a dietary intervention.

Professor Richard Mithen, from the Institute of Food Research in Norwich, who led the British and Italian team, said: "This is the first study providing experimental evidence obtained in humans that diets rich in cruciferous vegetables may reduce the risk of prostate cancer."

Making Most of Yoeur Metabolism

"Your 24-hour Guide to Boosting the Metabolism You've Got - For a Slimmer, More Energised You"

I used to follow these program a while ago, and seriously, this is very effective and a very healthy lifestyle to live with. Well, if you only stay at home yes you can strictly follow these steps. Like me, and some among others, we can't really do these, do we? But, the main point of sharing this with you is, at least I can tell you that this works! It doesn't necessarily mean that you have to follow every single step, this can be your healthy guide.

7am - Open your shades
Your body metabolism nods off while you sleep because you aren't active. Getting a quick hit of sunlight decreases sleep hormones, like melatonin, and helps to wake up your metabolism.

7:30am - Sit down to breakfast
"You need to eat first thing in the morning or your body switches into conservation mode, which means you'll burn kilojoules at a slower rate", says Tanya Zuckerbrot, author of The F-Factor Diet (Putnam). She recommends fueling up with a bowl of oats and some fruit, or a high-fibre cereal.

8:00am - Run up the stairs
Just one 30-second sprint increases your body's production of human growth hormone (HGH) five fold. It's HGH that helps maintain muscles, which burn more kilojoules than fat.

9:00am - Drink a glass of water
When German researchers had 14 volunteers drink two cups of water, their metabolism jumped to 30% after 40 minutes - and stayed at a higher rate for an hour. Even mild dehydration will slow your metabolism by as much as three percent.

11:00am - Take a quick stroll around the office or house
Getting up from your desk more often - and moving around the office or inside your house, or even taking a quick walk outside - can blast up to 1200 extra kilojoules every day, according to a study published in the journal Science.

2:00pm - Take a few deep breaths
"Stress hormones, like cortisol, can put a damper on your metabolism". When your day gets hectic, close your eyes and take a five deep breaths into your belly to reduce rising stress levels.

4:00pm - Have a 400-800kj Snack
"Eat something at least every four hour". When you consistently give your body food, your metabolism doesn't have a chance to slow down.

4:30pm - Do an interval training session
Varying your workout intensity bumps up your resting metabolism, so you continue to burn more kilojoules all day. Run or cycle at about 80% of your all-out effort for a minute or so, then slow down to 50% for a minute and a half, and repeat.

7:00pm - Eat a mix of lean protein, veggies, and whole grains
The protein will help you build lean muscles, and the veggies and grains provide long-lasting energy.

7:30pm - Take a multivitamin
It's insurance that you'll get enough of the nutrients especially vitamins B, C and D - that your metabolism needs to function properly.

10:00pm - Hit the hay
Studies show that sleep deprivation increases stress and lowers levels of the peptide hormone leptin, which causes you to feel hungry.

Fab Fitness in 20 minutes

We all know that going to the gym is worth paying our money, because of the following reasons: First, we have our own trainer to monitor and look after us; Second, we tend to do more because we pay for it; and Third, you have choices of various equipments to use. Am I not right? Though I haven't been into the gym yet, but have spoken with some of my friends, and really you can see the result from them.

I am not sexy nor fat, but I only wanted to slim down a bit, muscle toning, have been doing body stretching as well, jogging sometimes and skipping in the evenings. I know these are not enough, but if you feel better after having been doing for couple of weeks or even months, you'd start realizing that you don't need to go to the gym at all.

How about trading in those endless workouts and getting the body you’ve always wanted in merely 20 minutes? Celebrity trainer and kettlebell expert Missy Beaver says her eight-exercise kettlebell workout will get you fit in a hurry. Incorporate the following kettlebell exercises into your fitness routine and get ready to boldly strut your beach body in a bikini this summer!

Kettlebells are solid black cannon balls with U-shaped handles. When lifted and used through a variety of fluid swinging moves, kettlebells target every muscle in the body. “Using the kettlebells will accelerate fat loss, while producing strength, balance, coordination, and an increased range of functional motion,” says Beaver. You will get better results in less time as compared to single muscle exercises. These eight exercises are just a few of the kettlebell possibilities but Beaver claims they will give you that bikini-worthy body you’ve always wanted.

Beach Body Kettlebell Workout

1. SINGLE LEG DEADLIFT

Targets: Abs, thighs, hips, hamstrings, and glutes. Works your muscles and develops your balance and stability.

Stance: Place kettlebell on the floor in front of you. Position one foot directly behind the kettlebell. Raise your other foot off the floor. Pick a spot in front of you to focus on to maintain balance.

Motion: Bend front knee slightly and hinge at the waist to grab kettlebell with double overhand grip. Pressing through your heel, straighten up, bringing the kettlebell up with you. Use your raised back leg to help maintain balance. Then to reverse the move, slowly lower the kettlebell to the ground while standing on one leg, rest the kettlebell on the ground for a second.

Note: Women should use an 18-pound kettlebell. Perform 1 set of 5 repetitions for each leg

2. HANDED SNATCH PULL

Targets: Hamstrings, hips, glutes, lower back, and arms.

Stance: Stand with your feet shoulder-width apart, turned out at a 45-degree angle. Place kettlebell in the center of your feet.

Motion: Bend your knees, push your hips back (squat), eyes and chest up. Grab the kettlebell with both hands using an overhand grip. Push your heels through the ground to stand up. Pull kettlebell up, bending elbows, until kettlebell is at chest level. Tighten glutes as you stand.

Note: Women should use an 18-pound kettlebell. Perform 1 set of 10 repetitions.

3. TWO-HANDED PUSH PRESS

Targets: Shoulders, arms, upper back, and legs. This exercise helps build shoulder strength and endurance.

Stance: Stand with your feet shoulder-width apart. Snatch pull kettlebell to chest level.

Motion: Bend your knees, rear back, then straighten your legs as you drive through your heels while pressing the kettlebell overhead. Lower kettlebell to your chest.

Note: Women should use an 18-pound kettlebell. Perform 1 set of 10 repetitions.

4. WINDMILL

Targets: Abs, obliques, back, hips, and shoulders. This is a core exercise that also increases shoulder and hip flexibility.

Stance: Stand with feet slightly wider than shoulder-width and extend one arm in the air. Turn both feet 45 degrees away from your extended arm. Look up at your extended arm.

Motion: Keeping your eyes on the extended arm, bend diagonally forward to touch inside of front heel with free hand. Rotate torso to keep arm locked out towards ceiling. Push with rear heel to straighten up to upright position with shoulders over your hips.

Note: Women should start this exercise with a very light weight (9-pound kettlebell) or no weight at all until you have mastered the movement. Perform 1 set or 5 repetitions each side

5. ONE-LEG SQUAT (PISTOL)

Targets: Quads, glutes, hips, hamstrings, abdominals, and back.You will need a bench, chair or your couch to perform this exercise.

Stance: Stand in front of a bench, chair, or couch and balance on one foot with your other leg positioned straight in front of you. Hold a kettlebell in both hands in front of you with your arms forward for counterbalance.

Motion: Bend your standing leg at the knee and lower until you are seated on the chair, slight pause. While you lower down, keep your other leg forward and hovering over the floor (or barely touching, if you need help balancing). Push through the heel on your standing leg to return to standing position.

Note: Women should use a 9- to 18-pound kettlebell. Perform 1 set of 5 repetitions for each leg.

6. DECK SQUAT

Targets: Targets your lower body and core.

Stance: Stand with your feet hip-width apart holding a kettlebell with both hands close to your torso.

Motion: Squat down as far as you can and use the momentum continue to lower yourself to the floor and roll back on your shoulders, legs in a loose tuck. Use forward momentum to roll forward and return to the bottom of the squat position. Return to standing.

Note: Women should use a 9- to 18-pound kettlebell. Perform 1 set of 5 repetitions.

7. TWO-HANDED SWING

Targets: Glutes, inner thighs, hamstrings, core muscles, back, and shoulders. This exercise also improves muscular and cardiovascular endurance.

Stance: Feet slightly wider than shoulder-width apart with a double overhand grip on a kettlebell.

Motion: Bend knees, squatting hips back, shoulders forward, with your eyes and chest up. Drive your heels through the ground to explode to an upright position. Push your hips forward and squeeze your glutes, thighs and abs. Keep shoulders loose and elbows locked and bring kettlebell up to shoulder height. As kettlebell begins downward swing, bend knees and hinge at the hips. Continue with the swinging motion following the kettlebell (not fighting it).

Note: Women should use an 18-pound kettlebell. Perform 1 set of 10 repetitions.

8. SUITCASE DEADLIFT

Targets: Obliques and lower body.

Stance: Stand with your feet a few inches apart with a kettlebell on the ground a few inches to the side of your right foot.

Motion: Bend your knees slightly, squatting your hips back, and grab the handle of the kettlebell with your right hand. Push through your heels to stand straight up (do not bend to the right or left), tightening your legs, glutes, and core muscles.

Note: Women should use an 18-pound kettlebell. Perform 1 set of 5 repetitions for each side.

It is the perfect addition to your home gym and workout routines.